Big Gains in Balance and Strength with Unilateral Training

This cycle of the bodyweight workout series focuses on developing balance and strength with the use of one-limbed movements. This combination of bodyweight exercises will challenge your strength, balance, and flexibility.

These workouts are programmed three days per week.

Equipment needed:

Yoga mat

Wall space

2x4 wooden plank or beam

Swiss ball

Pull up bar

Mobility Before Each Workout:

Hip Circles 5 in each direction

Hip Rotation on All Fours *3-5 on each side

Toes Stretch Hold 30 Seconds x2

From Standing to Squat and Hold for 30 Seconds x4

Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom

Toe Squat 30 Seconds x2

Scorpion x5 on each side

Supine Shoulder Opening x 30 Seconds on Each Side

Up Dog to Down Dog x 5-10

Week 1, Day 1

5x3+ Pull Up

5x8+ Swiss Ball Leg Curl * on both side

5x10 Body Weight Split Squat * on both sides

5x10+ Diamond Push Up (slow tempo)

5x5 V Up

5x5 Bridge

Day 2

5x10 Body Weight One Legged Dead Lift *alternating sides

5x5 Cossack Squat *alternating sides

5x30 Seconds Plank to Push Up

5x10 Forward Lunge * on each leg

5x10 Calf Raise

Day 3

5x5 King Deadlift

5x10 Close Grip Strict Push Up

5x20 Flying Lunges * alternating

3x10 Horse Stance Squats

3x10 Walkouts to FIngers

3x20 Seconds RKC Plank

Click on the number below that corresponds to the week of training you're in.